Plants + proteins = progress

Transcription

1 Summer 2015 What s iside 2 EDITORIAL: Plats + proteis = progress 3 SPECIAL FEATURE: Rethikig saturated fat ad heart disease 4 NEWS YOU CAN USE: Ca we become addicted to some types of foods? 5 SPECIAL FEATURE: Ucrackig the Icredible Edible Egg 7 INFOGRAPHIC: Protei & Plat Pairigs RESEARCH CORNER Egg cosumptio improves caroteoid absorptio By Jug Eu Kim, PhD, RD ad Waye W. Campbell, PhD The 2010 Dietary Guidelies for Americas emphasizes cosumptio of 4.5 cups of fruits ad vegetables daily. However, the average itake of fruits ad vegetables i U.S. adults is oly 2.6 cups. 1 This low cosumptio of fruits ad vegetables may result i the limited availability of fat soluble, health-promotig phytochemicals such as caroteoids from these foods. Dietary caroteoids have biological properties, icludig atioxidat ad ati-iflammatory effects, which may help protect agaist certai chroic diseases, icludig cardiovascular diseases, age-related macular degeeratio, ad some types of cacer. 2 The bioavailability of caroteoids from a meal ca be affected by several factors, such as food matrix, type of food processig, utritioal status, iteractios with other dietary compouds durig digestio ad absorptio, ad gut status. 3 However, co-cosumptio of caroteoid-rich foods with dietary lipids may be oe of the most effective stimulators of the absorptio of caroteoids. 4 Eggs cotai highly bioavailable caroteoids, specifically lutei ad zeaxathi. The dietary lipid ad phospholipids i egg yolk are kow to ehace the itestial absorptio of these caroteoids. The highly bioavailable ature of caroteoids from eggs suggest that the dietary lipid ad phospholipids cotaied i egg yolk may also help icrease the bioavailability of caroteoids foud i co-cosumed fruits ad vegetables. While promisig, very limited data exist o the impact of co-cosumig whole egg with caroteoid-rich foods ad whether overall caroteoid absorptio may icrease via lipid rich egg yolk. Recet research coducted with 16 healthy youg males showed that the absorptio of caroteoids cotaied i a caroteoid-rich meal was effectively ehaced by cocosumig cooked whole eggs. 5 Subjects cosumed a raw mixed-vegetable salad icludig tomatoes, shredded carrots, baby spiach, lettuce, ad Chiese wolfberry as sources of caroteoids with o egg; with 1½ eggs of scrambled whole egg; ad with 3 eggs of scrambled whole egg (radomized, crossover desig). The total caroteoids ad total lipid cotets i raw mixed-vegetable salad with o egg, with 1½ eggs, ad with 3 eggs were 23mg, 23.4mg (0.4mg from eggs), ad 23.8mg (0.8mg eggs); ad 3g, 10.5g (7.5g from eggs), ad 18g (15g from eggs), respectively. The absorptio of total ad idividual caroteoid, icludig lutei, zeaxathi, α-carotee, β-carotee, ad lycopee was 3 to 8-fold higher whe the raw mixed-vegetable salad icluded 3 eggs compared to o eggs. These results are cosistet with previous fidigs that healthy youg adults had approximately 12.5, 40, ad 3-fold icreases i post-pradial α-carotee, β-carotee, ad lycopee absorptio, respectively, whe they cosumed a salad with full-fat salad dressig (28g) versus fat-free salad dressig. 6 Also, a acute feedig study Cotiued o page 6. Egg Nutritio Ceter eggutritioceter.org Nutritio Close-Up 1

2 EDITORIAL Plats + proteis = progress By Tia Rais, PhD Oe of the latest buzzwords i utritio seems to be plat-based diets. A Google search of that ad similar terms produces more tha 600,000 listigs, with early the same umber of descriptios as to what costitutes a plat-based diet. I some cases, the term plat-based is used iterchageably with vegetaria or vega. But I m sure we all kow self-described vegetarias that get through the day o a diet of processed carbohydrates that are a far cry from the ative plats from which they were derived. Other defiitios of plat-based diets iclude aimal foods, typically favorig dairy, eggs, poultry, ad fish over other sources of protei. Where there is agreemet across differet iterpretatios of a plat-based diet is the emphasis o miimally processed foods, icludig vegetables, fruits, beas, peas, letils, seeds, uts, ad whole grais. Numerous studies have liked diets rich i plat foods with health outcomes ragig from optimal body weight to chroic disease risk reductio (i.e., cardiovascular disease, type 2 diabetes, cacer). Plat foods have also bee liked to boe health ad cogitive fuctio, although the data is still emergig i these areas. Recet recommedatios from the America Heart Associatio/ America College of Cardiology ad the Dietary Guidelies Advisory Committee reflect this evidece, ecouragig dietary patters such as the Mediterraea-Style Diet ad others that are based o uprocessed or miimally processed sources of fruits, vegetables, whole grais, etc. I fact, there has defiitely bee a shift i utritio guidace i recet years. Dietary patters are i, sigle utriets are out. Ad it s about time! Nutritio professioals have log bee professig that people eat food, ot utriets. However, util recetly, most dietary guidace was cetered aroud a list of limits with very little emphasis o the specific types of foods that are the foudatio of a healthy diet. plat foods with sources of healthy fats at the same meal could lead to greater coce tratios of circulatig atioxidats. What seems to be missig, or at least is cosiderably less emphasized, is how to effectively iclude sources of protei withi a plat-based diet. Yes, there is a overwhelmig amout of evidece (mostly observatioal i ature) that plats positively ifluece health ad disease. But there is also ample evidece that dietary protei, ad specifically high-quality protei, serves a critical role throughout the lifespa. I fact, a recet supplemet i The America Joural of Cliical Nutritio comprehesively reviewed the evidece o dietary protei ad cocluded that itakes of 0.8 to 1.6 g/kg/day (but stayig withi the Acceptable Macroutriet Distributio Rage of 10-35% of calories) ca cotribute to reachig utriet targets, ad may be especially importat for select populatios, such as middle-aged ad older adults as well as those o calorie-restricted diets. Additioally, spreadig protei itake evely throughout the day with a emphasis o ~20 to 30 g at breakfast, the meal most likely to be far lower i protei, may optimize protei s beefits. Idepedet of the beefits of protei, certai proteicotaiig foods may also augmet other aspects of the diet. For example, research from the laboratory of Dr. Waye Campbell at Purdue Uiversity showed greater absorptio of caroteoids whe eggs were co-cosumed with a vegetable-based salad. The icrease was a fuctio of the fat preset i eggs (avocado ad fat-based salad dressigs have show similar effects o icreasig absorptio of fat-soluble atioxidats), but also the presece of lutei ad zeaxathi withi the egg yolk. While this was a acute study, it is reasoable to hypothesize that sustaiig a dietary patter that pairs plat foods with sources of healthy fats at the same meal could lead to greater cocetratios of circulatig atioxidats. Other articles i this issue of Close-Up also focus o whole foods, meals, ad overall dietary patters. Ad for the first time, a suggested wie pairig for eggs! Also i this issue, we are excited to share our latest educatioal tool, Protei & Plat Pairigs (o page 7). Beig it s the heat of the summer with access to fresh fruits ad vegetables across the coutry, it feels like the perfect time to ejoy as may plats as possible, ad we hope this ifographic ispires some ew ad uique combiatios. Tia Rais, PhD, is Seior Director, Nutritio Research & Commuicatios at the Egg Nutritio Ceter. 2 Nutritio Close-Up Summer 2015

3 SPECIAL FEATURE Rethikig saturated fat ad heart disease By Beth H. Rice Bradley, PhD The World Health Orgaizatio lists coroary heart disease (CHD) as the leadig cause of death, globally. It is o surprise that policymakers, academicias, health professioals ad health-coscious cosumers are iterested i ways to decrease the burde of CHD o society. For years, attetio has bee focused o decreasig saturated fat itake as a meas to decrease the icidece of CHD. Recetly, however, the tide has tured. The purpose of this article is to summarize the curret kowledge o the lik betwee saturated fat ad CHD ad to correct misperceptios that surroud the topic. CHD is the arrowig ad hardeig of the coroary arteries that supply oxyge-rich blood to the heart. 1 It is a multifaceted disease caused by damage to the edothelial liig of the coroary arteries. Whe the edothelial liig is compromised as a result of smokig, high blood pressure, diabetes, oxidized small dese low-desity lipoprotei cholesterol (LDL-C), or other factors, the iflammatory cascade that repairs the liig of the vessel ca evetually become a site of plaque build-up ad ultimately plaque rupture; causig heart attack. 2 Saturated fatty acids cotai o double bods betwee the carbo atoms of the fatty acid chai, which meas that carbo atoms are saturated with hydroge. Sources of saturated fat iclude foods of aimal origi, such as poultry, beef, lamb, pork, lard, ad dairy products made from whole or 2% milk, as well as some plat-based oils, such as palm ad cocout oil. Because baked ad fried foods are made with fats ad oils, these foods ca also cotai saturated fat. Elevated LDL-C i the blood is associated with icreased risk of CHD.2 Cosumig saturated fatty acids teds to icrease LDL-C levels i the blood. It is ot surprisig that for may years it was hypothesized that because saturated fats raised LDL-C, ad because LDL-C was associated with CHD, that cosumig saturated fatty acids caused heart disease. This hypothesis, however, is far too simplistic. Observatioal ad cliical trials have sice ehaced what we kow about saturated fat cosumptio ad risk of CHD. Fatty acids come i differet chai legths, ad this makes a differece i how they are metabolized. For istace, stearic acid, C18:0, Messages Saturated fat itake aloe does ot cause coroary heart disease. Food sources of saturated fat have differetial effects o coroary heart disease risk. A total diet approach to assessig disease risk is warrated. the most abudat fatty acid i milk, teds ot to raise LDL- C to the extet that other saturated fatty acids do. 3 Also, ot all food sources of saturated fat are equal. Whole-milk dairy foods such as cheese ad yogurt have bee associated with a decreased risk of CHD i observatioal studies. 4 Further, ot all LDL-C is created equal. LDL-C comes i differet sizes, with oxidizable small-dese LDL potetially beig more atherogeic tha large buoyat LDL. If these factors were ot eough to poke holes i the saturated fat LDL-C CHD hypothesis, a recet ad highly publicized meta-aalysis of observatioal ad cliical studies idicated that saturated fat cosumptio was ot associated with elevated risk of CHD. 5 Word has gotte out that saturated fats, i the collective sese, are ot to blame for the leadig cause of death amog me ad wome i America. Time magazie recetly published a cover story featurig a picture of butter uder the headlie Eat butter. Scietists labeled fat the eemy. Why they were wrog. Whereas Time got the message that the sciece aroud saturated fats ad heart disease has evolved, the message that we eat foods (a diet), ad ot utriets, was lost i the article. Whereas cheese ad yogurt have bee associated with a reduced risk of heart disease, the implicatio to eat butter is ot based o ay study that this author is aware of. Herei lies the issue of lookig at the effect o CHD of a macroutriet, such as fat, ad projectig it to the effect from food. The PREDIMED study, desiged to test the effect of a total diet o CHD, showed that amog persos at risk for CHD, a Mediterraea Diet with extra-virgi olive oil or uts reduced the icidece of major cardiovascular evets compared to a cotrol diet i which participats were advised oly to reduce fat. 6 The Mediterraea Diet used i PREDIMED cotaied saturated fat. It is a excellet example of a diet ad disease trial that emphasized that saturated fat aloe caot be cosidered the culprit i the burde of heart disease. Beth H. Rice Bradley, PhD, fouder of Foodsese, LLC, develops strategies for cliets to advace food ad utritio research, outreach ad educatio i the marketplace. Refereces 1. Natioal Heart, Lug ad Blood Istitute of the Natioal Istitutes of Health. What is coroary heart disease? Updated 29 September (Accessed 31 May 2015). 2. Natioal Heart, Lug ad Blood Istitute of the Natioal Istitutes of Health. What causes coroary heart disease? Updated 29 September (Accessed 31 May ). 3. Rice BH, et al. Dairy compoets ad risk factors for cardiometabolic sydrome: recet evidece ad opportuities for future research. Adv Nutr. 2011;2: Rice BH. Dairy ad cardiovascular disease: a review of recet observatioal research. Curr Nutr Rep. 2014;3: Chowdury R. et al. Associatio of dietary, circulatig, ad supplemet fatty acids with coroary risk. A systematic review ad meta-aalysis. A Iter Med. 2014;160: Estruch R. et al. Primary prevetio of cardiovascular disease with a Mediterraea diet. New Egl J Med. 2013;368: Egg Nutritio Ceter eggutritioceter.org Nutritio Close-Up 3

4 NEWS YOU CAN USE Ca we become addicted to some types of foods? By Neva Cochra, MS, RDN, LD The cocept of food addictio has become popular i the lay press as well as amog some health professioals. But ca food actually be addictive i the same sese as drugs or alcohol? I March 2009, The Joural of Nutritio featured this topic i Symposium--Food Addictio: Fact or Fictio? 1 Rebecca Corwi, PhD, RDN, LDN, a researcher ad Professor of Nutritioal Neurosciece at The Pesylvaia State Uiversity, was co-chair of the symposium. I spoke with Dr. Corwi to further explore this subject. Questio: Based o your research ad that of others, ca foods be addictive i the same way as drugs ad alcohol? People defiitely struggle with food-related issues i today s extremely challegig food eviromet, but that does ot mea they are addicted to the food. There are several reasos why food caot be as addictive as drugs or alcohol. First, while food ad drugs act o the same areas of the brai, drugs have much stroger effects because they go directly to the brai. Food does t do this so its effects are much more subtle, which makes it very difficult to become addicted. Secod, curretly there is o official way to diagose food addictio. The term food addictio is ot icluded i the Diagostic ad Statistical Maual of Metal Disorders (DSM- V). I additio, the mai research tool that has bee used to assess food addictio (the Yale Food Addictio Scale) is exactly that: a research tool. It has ot yet bee cofirmed as a cliical diagostic tool. Third, there is very little evidece that substaces i food, like sugar or fat, are addictive i humas. If people were truly addicted to sugar, ay sugary substace (e.g. milk, fruit, juice, hoey, or table sugar, etc.) would satisfy the cravig. But people usually crave specific foods, ot specific substaces. For istace, eatig a cupcake might satisfy the cravig for cake, but eatig somethig with a similar fat ad sugar cotet, like a cookie or ice cream, will ot. Fially, treatmet of drug or alcohol addictio is differet from Messages Foods rich i fat, sugar, ad salt are ofte thought to be addictive, but aimal studies show addictio to fat ad salt is weak. Elimiatig a sigle igrediet from the diet, such as glute, ofte meas removig a etire food group, i this case, wheat products. As a result, itake of a essetial utriet like folate may become iadequate, so care should be take to esure such utriets are obtaied from other foods or supplemets. that recommeded for food. With drug or alcohol addictio, complete abstiece is usually recommeded. This does t work very well for people strugglig with food. If the favorite food is removed from the diet, desire for that food ca icrease ad bigeig o it may occur at some poit. Oe successful treatmet for food-related eatig disorders requires that the craved food ot be elimiated but added back to the perso s diet i a cotrolled ad ratioal maer. Treatig food the same way as drugs or alcohol may actually make matters worse. Q: What particular foods have bee implicated as addictive ad why? Foods rich i fat, sugar, ad salt, such as cookies, cakes, cady, ice cream, chips, ad dips, are the usual suspects. The evidece for fat ad salt addictio, eve i aimal studies, is very weak. But foods cotaiig fat ad salt have great appeal to humas ad are ofte eate to excess; therefore, they may be cosidered addictive. Sugary foods have bee implicated, ot oly because of their iate appeal to humas (eve as ifats, we really like sweets), but also because aimal research has foud some sigs of addictio i rats cosumig sugar solutios. However, eve these studies clearly showed that the maer i which the sugar was cosumed was far more importat tha the amout. Specifically, rats eeded to bige o the sugar to show addictio-like symptoms. If rats just sipped the sugar throughout the day, o evidece for addictio was show, eve if the total amout cosumed was quite large. Dairy products, especially cheese, have bee implicated as addictive, because of morphie-like compouds they cotai. But the cocetratio of these is so low that thousads of pouds of cheese would have to be cosumed to get eough of the morphie-like compoud to have a effect. Q: The headlies ofte suggest the results of rat addictio studies ca be applied to humas. What are some of the cocers with doig this? Rats are great models ad ca teach us much, but results of rat studies may ot apply to humas. Rat research is geerally very well cotrolled so a sigle factor at a time ca be tested. People live i a far more complex eviromet with may factors ifluecig behavior that are difficult to cotrol. Q: Are there uiteded cosequeces of implicatig a sigle food or igrediet as addictive? Elimiatig a sigle igrediet from the diet (e.g. glute) ofte meas removig a etire food group (e.g. wheat products). As a result, itake of a essetial utriet like folate ca Cotiued o page 6. 4 Nutritio Close-Up Summer 2015

5 SPECIAL FEATURE Ucrackig the Icredible Edible Egg By Lisa Katic, RD, CSW Beate, scrambled, over-easy, fried, baked, hard-boiled or just plai raw, everyoe has a preferece for how they like their eggs. No matter how they are prepared, eggs are oe of the most utritious foods available with six grams of high-quality protei, B vitamis, iro, ad zic. They are also iexpesive, coveiet, versatile ad a tasty choice for ay meal or sack. How may other foods ca you ame with so may glowig characteristics? It is ufortuate that with so may accolades uder its shell, eggs have take a utritio beatig for decades. Whe scietists decades ago liked dietary cholesterol itake to heart disease, egg yolks were oe of the first targets, as the yolk cotais about 200 milligrams of cholesterol. Most of us growig up came to lear about eggs i terms of their cholesterol-cotaiig yolks ad ot for their utritious attributes. It is a shame we were so hesitat to eat a sigle egg, but istead loaded up o pasta, rice, bread ad other carbohydrate-cotaiig foods, i part because they did t cotai cholesterol or fat. The dysfuctioal diet pedulum bega to swig ad still swigs to this day. Scietific guidace is suy side up Joitly published every five years by the U.S. Departmet of Health ad Huma Services ad the Departmet of Agriculture, Dietary Guidelies for Americas provides advice for makig food choices that promote good health ad prevet disease for Americas ages 2 years of age ad older. Recommedatios are based o rigorous review of scietific evidece ad form the basis of federal utritio policy, educatio, ad food assistace programs used by cosumers, idustry, utritio educators, ad health professioals. Recommedatios for dietary cholesterol foud i eggs ad other aimal products have bee established sice the Dietary Guidelies were first published i Experts from the America Heart Associatio ad the America College of Cardiology, who looked at the issue i 2013, said there was simply ot eough evidece of harm to call for restrictig cholesterol i diets. These scietists say that Messages After advisig to limit egg yolk itake for decades owig to its cholesterol cotet, experts at the America Heart Associatio ad America College of Cardiology said i 2013 there was simply ot eough evidece to call for restrictig dietary cholesterol, ad ew DGAC recommedatios i 2015 reaffirm this guidace. Taste remais the umber oe reaso cosumers buy ad eat certai foods, yet we cotiue to talk about them oly i terms of utriets. eatig cholesterol-lade foods does ot ecessarily lead to higher levels of cholesterol i the blood. I fact, most of the cholesterol i your blood comes ot from what you eat but from what your liver produces. This ad other scietific evidece led the curret Dietary Guidelies Advisory Committee (DGAC) to issue ew recommedatios, sayig that dietary cholesterol is ot cosidered a utriet of cocer. New research suggests that eatig cholesterol-rich foods does t ecessarily lead to higher cholesterol levels. If taste is kig, moderatio is quee With so much media attetio o utritio do s ad mostly do ts, taste cotiues to be abset from food ad utritio reportig. We kow that taste remais the umber oe reaso cosumers buy ad eat certai foods; yet we cotiue to talk about them oly i terms of utriets. May examples exist where foods have bee demoized for cotaiig a sigle utriet that may be cosidered uhealthy or bad while the whole food may i fact be utritious. Cholesterol i eggs is a perfect example of this coudrum. Carbohydrates i potatoes, glute i bread, fat i red meat, ad eve sugar i fruits are examples of utritious foods that ca be icluded i the diet but are vilified for cotaiig oe perceived fatal flaw. Icredible ad eve more edible Eggs are ofte referred to as symbols of ew begiigs ad birth. There is o time like the preset to hoor this traditio ad celebrate the egg, give its reewed gree light. They are ot oly a great optio for breakfast or bruch but also a easy ad delicious choice for dier. Eggs are ofte syoymous with coffee i the morig, but have you ever cosidered pairig your egg dishes with wies for dier? Well, let s cosider our optios. This egg recipe paired with a sparklig wie will ehace your ext dier ad provide a whole ew reaso to add eggs to your repertoire. I doig so, we ca lear to ejoy our food ad ehace our health without all the agst brought o with restrictive guidelies ad dietary recommedatios. Broccoli & cheddar frittata with sparklig rose The quitessetial wie pair with eggs is ofte champage or sparklig wies. I chose a sparklig rose for this particular recipe because it will complemet the sharpess of the cheddar cheese ad also stad up to the hearty taste of the broccoli without overpowerig the etire dish. Whe lookig for a rose sparkler to pair with Cotiued o page 6. Egg Nutritio Ceter eggutritioceter.org Nutritio Close-Up 5

6 Eggs aid caroteoid absorptio Ucrackig the egg Cotiued from page 1. Cotiued from page 5. desiged to examie the impact of both amout ad source of dietary lipid o the absorptio of caroteoids from a mixed-vegetable salad showed that the amout of co-cosumed lipid is a primary potetiator of caroteoid absorptio rather tha the source.7 this recipe, ask for oe that is dry but with eough fruit o the palate to complemet all the igrediets. Wies that are more pik i color with otes of strawberry or ripe berries will please your palate ad ehace this frittata icely. Over the past 10 years, low-fat or fat-free versios of food products typically co-cosumed with vegetables (e.g. salad dressigs) are readily available.8 Recet studies strogly suggest that dietary lipid is ecessary to absorb those fat soluble, health-promotig phytochemicals, ad cocosumig cooked whole eggs with caroteoid-rich foods such as raw mixed-vegetable salads is a effective dietary strategy to ehace the absorptio of caroteoids. Also, this research highlights that eggs, a utriet-rich food cotaiig dietary protei, usaturated fatty acids, ad vitamis ad mierals, may be used to ehace the utritive value of other caroteoid-rich foods. True Champage comes oly from the Champage regio of Frace. Ay wie that is sparklig i ature but uses grapes from aywhere other tha Champage is termed a sparklig wie. True Champage is made from oly three types of grapes: chardoay, piot oir, ad piot meuier. Jug Eu Kim, PhD, joied Purdue Uiversity s research team i 2012 as post-doctoral research associate. She eared her PhD i Nutritioal Sciece at the Uiversity of Coecticut i 2011; she coordiates curret studies i Purdue s Campbell Lab. Waye W. Campbell, PhD, is a professor at Purdue ad lead ivestigator i the Departmet of Nutritio Sciece. Dr. Campbell eared his doctorate degree from Tufts Uiversity School of Nutritio, ad received post doctorate traiig at The Pesylvaia State Uiversity. Refereces 1. Uited States Departmet of Health ad Huma Services, U.S.D.A., ad Uited States Dietary Guidelies Committee. Report of the Dietary Guidelies Advisory Committee o the Dietary Guidelies for Americas, Krisky NI, Johso EJ. Caroteoid actios ad their relatio to health ad disease. Mol Aspects Med. 2005;26(6): Yoekura L, Nagao A. Itestial absorptio of dietary caroteoids. Mol Nutr Food Res. 2007;51(1): Goltz SR, Ferruzzi MG. Chapter 6. Caroteoid Bioavailability: Ifluece of Dietary Lipid ad Fiber Iteret: 2F _6.pdf?auth66= ee3ec14d ec3a08a7aa944da&ext=. pdf (accessed 4 March 2013). 5. Kim JE, Gordo SL, Ferruzzi MG, et al. Effects of egg cosumptio o caroteoid absorptio from co-cosumed, raw vegetables. Am J Cli Nutr [Epub ahead of prit]. 6. Brow MJ, Ferruzzi MG, Nguye ML, et al. Caroteoid bioavailability is higher from salads igested with full-fat tha with fat-reduced salad dressigs as measured with electrochemical detectio. Am J Cli Nutr. 2004;80(2): Goltz SR, Campbell WW, Chitchumroochokchai C, et al. Meal triacylglycerol profile modulates postpradial absorptio of caroteoids i humas. Mol Nutr Food Res. 2012;56(6): Sadrou DK, Arvaitoyais IS. Low-fat/calorie foods: curret state ad perspectives. Crit Rev Food Sci Nutr. 2000;40(5): Iteret: Accessed Messages Recet studies strogly suggest that dietary lipid is ecessary to absorb fat soluble, health-promotig phytochemicals. The highly bioavailable ature of caroteoids from eggs suggest that the dietary lipid ad phospholipids cotaied i egg yolk may help icrease the bioavailability of caroteoids foud i co-cosumed fruits ad vegetables. The absorptio of total ad idividual caroteoid, icludig lutei, zeaxathi, α-carotee, β-carotee, ad lycopee, was 3 to 8-fold higher whe the raw mixed-vegetable salad icluded 3 eggs compared to o eggs. 6 Nutritio Close-Up Lisa D. Katic, RD, CSW, is a registered dietitia ad wie educator. She is Presidet of K Cosultig ad hosts a blog, Katic s Korer, where Food+Wie=Health. Lisa s blog pairs simple, healthy recipes with favorite wies to maximize ejoymet of both. Addicted to food? Cotiued from page 4. become iadequate, with cosequeces for the idividual or a ubor child if a woma is pregat. Whe foods must be elimiated, care should be take to esure the utriets they cotai are obtaied from other foods or supplemets. Elimiatig sugar may iadvertetly lead to icreased cravigs ad bige-type eatig. Therefore, reducig the sugar itake, rather tha elimiatig it, is probably a better approach. Q: What do you thik about a recet joural article 2 that suggests the term eatig addictio is preferable to food addictio to emphasize the behavioral aspect of the problem? Eve if eatig addictio were to become a ew diagostic category similar to gamblig disorder, how would it be treated? People still must deal with the struggles they have with food. Perhaps oe beefit of viewig the behavior, rather tha the food, as addictive is that attetio is focused o a idividual s behavior. The treatmet strategies ca address chages i behavior. This is what cogitive behavioral therapy already does with a fair amout of success. I am ot sure how labelig eatig as a addictio would help those who are strugglig. The bottom lie is that these struggles are difficult ad workig with a behavioral therapist ad a registered dietitia utritioist specializig i eatig disorders ca help. Neva Cochra, MS, RDN, LD, is a utritio commuicatios cosultat, appearig regularly i atioal ad local media to discuss curret utritio topics. Refereces 1. Symposium Food Addictio: Fact or Fictio? Joural of Nutritio, 139: , Eatig addictio, rather tha food addictio, better captures addictive-like eatig behavior Neurosciece & Biobehavioral Reviews 47: , 2014 Summer 2015

7 la P t P & a i i r e i t gs o r P Followig a plat-based diet ca be good for you ad the plaet 1 While there s o strict defiitio for what costitutes a plat-based diet, uprocessed fruits ad vegetables, legumes, uts, seeds ad whole grais serve as the basic foudatio.1,2 But plat-based does ot mea oly plats. I fact, at each meal, pairig plats with grams of high-quality protei such as eggs, fish, chicke, lea meat, ad low-fat dairy ca help meet daily protei eeds to support healthy muscles ad strog boes ad satisfy the appetite.3,4 Plat-based diets that pair plats with lea proteis Mediterraea Lacto- ovo vegetaria Flexitaria Dietary Approaches to Stop Hypertesio (DASH) A plat-based diet ca reduce the risk of: 1,2,5-7 What does the sciece say? Heart disease ad stroke Type 2 diabetes Obesity Boe abormalities Some types of cacers, such as colo ad breast Age-related cogitive impairmet, demetia ad Alzheimer s disease Proteis & Plats: Powerhouse Pairigs Plats ca be combied with high-quality protei sources i early edless varieties to help create a stroger you. May healthy eatig patters supported by public health experts ad health orgaizatios iclude both plats ad lea proteis. Which optio is best for you? It s the eatig patter that fits your lifestyle ad you ca stick with! Here are some protei ad plat pairigs to help ispire you. Fish Egg Avocado Spiach Tomatoes Spiach Salad Black Beas Fish Tacos How do you pair proteis ad plats i your ow diet? Let us #platadprotei For more o egg utritio visit EggNutritioCeter.org ad for recipes with grams of protei visit IcredibleEgg.org 1. Scietific Report of the 2015 Dietary Guidelies Advisory Committee. Available at: 2. Eckel RH et al; America College of Cardiology/America Heart Associatio Task Force o Practice Guidelies AHA/ACC guidelie o lifestyle maagemet to reduce cardiovascular risk: a report of the America College of Cardiology/America Heart Associatio Task Force o Practice Guidelies. J Am Coll Cardiol. 2014;63: Paddo-Joes D, Rasmusse BB. Dietary protei recommedatios ad the prevetio of sarcopeia. Curr Opi Cli Nutr Metab Care 2009;12: Heaey RP, Layma DK. Amout ad type of protei iflueces boe health. Am J Cli Nutr. 2008;87:1567S-1570S. 5. Orlich MJ et al.vegetaria dietary patters ad mortality i Advetist Health Study 2.JAMA Iter Med. 2013;173: Tagey CC et al. Relatio of DASH- ad Mediterraea-like dietary patters to cogitive declie i older persos. Neurology. 2014; 83: Widmer RJ et al. The Mediterraea diet, its compoets, ad cardiovascular disease. Am J Med. 2015;128: eggutritioceter.org 7

8 America Egg Board P.O. Box 738 Park Ridge, IL Maage Your ENC Nutritio Close-Up Subscriptio Go to: ec-sigup.org ad click maage my subscriptio ENC 2015 Fall Caledar Health Professioal Evets Food ad Nutritio Coferece & Expo (FNCE) October 3-6, Nashville, TN eggutritio ceter.org ENC Missio Statemet: ENC is a credible source of utritio ad health sciece iformatio ad the ackowledged leader i research ad educatio related to eggs. Osteopathic Medical Coferece & Expo (OMED) October 17-21, Orlado, FL Chagig Perspectives o Dietary Fat, Cholesterol, ad Health: It s Take a Village, Moday, Oct :30-1:00 pm Preseter: Tia Rais, PhD, Egg Nutritio Ceter America Heart Associatio Scietific Sessios 2015 Nov. 7-11, Orlado, FL Nutritio Close-Up is a quarterly publicatio produced by the Egg Nutritio Ceter that presets up-to-date reviews, summaries ad commetaries o utritio for health promotio ad disease prevetio, icludig the role of eggs as part of a utritious ad healthful diet. Opiios expressed by the authors may ot be those of the Egg Nutritio Ceter. We welcome your ideas! Please sed topic ad author suggestios to ENC@eggutritioceter.org eggutritioceter.org